Log a New Workout

When to Use

• •User wants to log a workout
• •User wants to record exercise or fitness activities
• •User mentions adding a new post about working out

Instructions

1. •

   Create the post using the rake task:

   bash

   noedit=1 rake new WORKOUT TITLE HERE
   

   This creates the post file with proper frontmatter (_id_, date, title) and prints the filename. The noedit=1 flag prevents opening the editor so you can edit the file directly.

   WARNING: Do NOT use rake edit, rake copy, or rake sl — these open vi, which doesn't work with an agent. Always use noedit=1 rake new and edit the file directly.

2. •

   Add content to the post. Wrap all workout numbers in {% w %} tags — not just sets/reps/weight combos, but also standalone rep counts:

   code

   - Squat: {% w 5x5@145lb %}      # 5 sets of 5 reps at 145lb
   - Pullups: {% w 3x8 %}          # 3 sets of 8 reps
   - Deadlift: {% w 1x5@205lb %}   # 1 set of 5 reps at 205lb
   - Turkish getups: {% w 3x35lb %} # 3 reps at 35lb
   - KB swings: {% w 35lb %}       # just weight
   - {% w 8 %} ring pushups        # standalone rep count
   

   Format: SETSxREPS@WEIGHT - omit parts as needed (e.g., 3x35lb for reps x weight, 35lb for just weight, 8 for just reps).

   Structuring workouts:

   • •When stating rounds at the top (e.g., "3 rounds superset:"), list only per-round reps for each exercise — don't repeat the round count on individual lines
   • •Use "Then:" to separate distinct sections of a workout
   • •Supersets: group exercises under a header like "3 rounds superset:"
   • •Tabatas: format as "Xmin Tabata description"

   Example post body:

   code

   3 rounds superset:
   
   - {% w 6@50lb %} rear leg elevated split squats
   - {% w 8 %} ring pushups
   - {% w 8 %} ring rows
   
   Then:
   
   - 3min Tabata alternating side Copenhagen plank
   

   Whitespace: Never leave trailing whitespace on blank lines. Empty lines should be truly empty (no spaces or tabs).

3. •

   Add tags to categorize the workout:

   bash

   rake tag ID tagname1 tagname2
   

   Run rake tags to see existing tags and their frequencies.

Stronglifts Shortcut

For Stronglifts 5x5 workouts specifically, use:

rake sl a   # Day A: Squat, Bench, Row
rake sl b   # Day B: Squat, Press, Deadlift

Reference

• •Posts are stored in _posts/ as YYYY-MM-DD-title-slug.md
• •See cli.rake for all rake task implementations
• •See _plugins/workout.rb for the {% w %} tag
• •Run rake ls to list recent posts